Stability ball workout: Work more than your core
A stability ball can add dimension to your workouts. There are so many different ways to incorporate it into your workout. I know I can’t be the only one that gets one at the gym.
You can even buy one for at home. The stability ball is such a versatile and inexpensive piece of equipment.
Stability balls add an unstable surface to your workout, forcing you to work harder and use more muscles just to keep stable. They are great for core work and stretching.
Stability ball workout and exercises
Complete this workout as a circuit, moving from one exercise to the next with little to no rest. Repeat this circuit 3 times.
Ball Squats – Place the ball against the wall and position it against your lower back. Walk your feet out a bit so that they are in front of you, hip distance apart. Lower yourself down, as if you were sitting in a chair, until thighs are parallel to the floor and there is a 90 degree bend at your hips and your knees. Keeping the weight in your heels, press yourself back up using the hamstrings and quadriceps.
Push Ups – Roll over the stability ball so that your legs or feet are on the ball (the closer to the feet the ball is, the harder the exercise is, so if you need to modify, have the ball on the thighs). Once you are in a plank position on the ball with the hands directly under the shoulders, lower your body down in a straight line, keeping the abs tight, and then push back up. Keep a straight line from the head to the toes the entire time.
Ball Passes – Start with the ball between your hands. Extend your arms overhead and reach your legs out to a diagonal. Keeping the legs and the arms straight, curl up into a crunch position, as if you were trying to reach your toes. Pass the ball from your hands in between your feet, and use your inner thighs to squeeze the ball. Lower the arms and legs back to their diagonal positions and again crunch back up, passing the ball back to the hands for ONE repetition.
Ball Tucks – Roll over the ball so that your legs or feet are on the ball (the closer to the feet the ball is, the harder the exercise is, so if you need to modify, have the ball on the thighs). Once you are in a plank position on the ball with the hands directly under the shoulders. Contract your lower abs to raise your hips as high as you can, allowing the ball to roll down to your shins under control and bringing your knees into your chest. Push your knees back out and allow your abs to relax to roll the ball back in the reverse direction.
What’s your favorite stability ball exercise?
Build strong core with plank
Try this plank workout (video included) to build a leaner and stronger core.
Strengthen core with ab wheel
Small and mighty piece of equipment that can take your core to another level.
The stability ball is an underestimated fitness equipment. (It is not as cool as a treadmill or home gym machine.) It is particularly beneficial for strengthening the core. I use it to make bodyweight exercises harder for example push-ups. Because it is unstable, moves on it engage more muscles. Hence, they build functional strength.